Exploring Alternatives to Therapy for Emotional Well-Being
When facing traumas, challenging life circumstances, or mental health conditions, therapy is often recommended as a valuable resource. However, accessibility can be a hurdle for many. Fortunately, there are alternative practices that can be implemented into daily life to support emotional well-being. Here are a few effective alternatives to therapy that can help foster positive emotions and improve mental health.
Breathing Exercise: One simple, yet powerful technique for relaxation and grounding is deep breathing. Find a comfortable position, either sitting or standing, with your elbows slightly back. Inhale deeply through your nose, hold the breath for a count of five, and then slowly exhale. This exercise can promote a sense of calmness and help you feel more centered.
Journaling: Remember the practice of keeping a diary during your teenage years? It turns out that journaling has long-lasting benefits for individuals of all ages. Grab a pen and paper, and allow your thoughts to flow onto the page. Whether you’re writing about something that's been bothering you, an argument with a loved one, or the challenges you're facing at work, releasing your thoughts on paper can be therapeutic. Journaling helps you manage anxiety, process experiences, decrease stress, and improve your overall mood. In fact, a study conducted in Pennsylvania revealed that writing positive journal entries for just fifteen minutes a day significantly reduced stress and anxiety levels. ( https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6305886/)
Embracing the Great Outdoors: Sometimes, the healing power of nature can work wonders for our emotional well-being. Take the time to step outside and connect with the natural world around you. Whether it's a leisurely walk in your neighborhood, a visit to the nearest park, or even a hike in the woods, spending time outdoors can have an immediate positive impact on your mood. Breathe in the fresh air, appreciate the beauty of your surroundings, and revel in the new atmosphere. You may notice a clearer mind, increased energy, and a greater sense of calmness.
Mental Health Apps: If you feel that additional support would be beneficial, there are various mental health apps available that can enhance your well-being, and many of them are free. These apps are designed to help manage anxiety, relieve stress, and improve sleep quality. For example, MindShift cultivates fresh perspectives and teaches calming techniques, while an app called "Take a Break" offers short guided meditations to encourage breaks throughout the day. https://psychcentral.com/blog/top-10-free-mental-health-apps#our-picks)
While the alternatives mentioned above do not replace the value of psychotherapy, they can serve as effective ways to enhance emotional well-being and cope with challenging situations.
Next time you're feeling overwhelmed or stressed, and seeing a mental health specialist is not an immediate option, try some of these techniques. Remember, you have the power to take small steps toward a healthier emotional state.
If you are in crisis, don’t hesitate to call 988: The National 988 Suicide & Crisis Lifeline is here, adding to NH’s robust crisis landscape (NH DHHS) [July 2022] – NH School Safety Resources.
For more information about 988, visit the NH Coalition for Suicide Prevention blog on 988 New National 988 Suicide & Crisis Lifeline now Supplements NH’s Current Crisis Response System — NH Coalition for Suicide Prevention (zerosuicidesnh.org).
References
Cronkleton, E. (2023,March 24). 10 Breathing Techniques for Stress Relief and More. Heathline.
https://www.healthline.com/health/breathing-exercise#deep-breathing
Phillips, H. (2023, January 10). 5 Reasons You Should Start Journaling and How to Start. CNET.
https://www.cnet.com/health/mental/5-benefits-of-journaling-for-mental-health-and-how-to-start/
Rice, C (2022, March 9). Top 10 Free Mental Health Apps in 2022. Psych central.
https://psychcentral.com/blog/top-10-free-mental-health-apps#our-picks
Smyth, J. M., Johnson, J. A., Auer, B. J., Lehman, E., Talamo, G., & Sciamanna, C. N. (2018). Online Positive Affect Journaling in the Improvement of Mental Distress and Well-Being in General Medical Patients With Elevated Anxiety Symptoms: A Prelimenary Rabdomized Controlled Trial. JMIR Mental Health, 5 (4), e11290. https://doi.org/10.2196/11290
Spend time in Nature to Reduce Stress and Anxiety. (2022, July 26). https://www.heart.org/en/healthy-living/healthy-lifestyle/stress-management/spend-time-in-nature-to-reduce-stress-and-anxiety